# Flexibility & Skill Practice

You'll move through gentle circles and flowing stretches to loosen up every joint, then settle into long, relaxing holds that leave you feeling open and refreshed.

## Joint Circles

- 1 × 8 Neck Movement (Three-Plane) _(Slow, controlled movement in all three planes)_
- 1 × 10 Shoulder Shrug (Circular) _(Roll shoulders forward then backward)_
- 1 × 10 Elbow Circle _(Large, smooth circles each direction)_
- 1 × 10 Hip Circle _(Each side)_
- 1 × 10 Ankle Circle _(Each side)_

## Dynamic Flow

- 1 × 10 Cat-Cow _(Breathe in on cow, out on cat)_
- 1 × 8 Hip CARS _(Each side — slow full rotation)_
- 1 × 10 Leg Swing (Front & Side) _(Each side — controlled swings)_
- 1 × 8 World's Greatest Stretch _(Each side — move slowly through each position)_
- 1 × 8 Squat (Dynamic Mobility) _(Reach arms overhead at the bottom)_
- 1 × 10 Torso Twist _(Rotate gently through your mid-back)_

## Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch _(Each side — feel the front of your hip open)_
- 1 × 40s Butterfly Stretch _(Sit tall and gently press knees toward floor)_
- 1 × 40s Hamstring Stretch (Supine) _(Each side — flex foot for a deeper stretch)_
- 1 × 40s Child's Pose Lat Stretch _(Walk hands forward and breathe into your lats)_
- 1 × 35s Shoulder Stretch (Cross-Body) _(Each side — keep shoulder down and relaxed)_
- 1 × 40s Reclined Twist _(Each side — let gravity do the work)_
- 1 × 40s Child's Pose _(Breathe deeply and let your body melt down)_
- 1 × 60s Savasana _(Close your eyes and breathe slowly)_